Congratulations to everyone who completed last week's WOD's!
#1
Buy-in; 5min Max Double Unders
CrossFit Hellen
3 Rounds for Time
400m Run
21 KB Swings 24/16k
12 Pull-ups
AB 13.37
AJ 11.18
DB 14.49
JG 15.32
KM 14.37
MK 11.44
---------
JD 11.49
JH 15.59
JL 14.42
#2
Buy-in; 3 x 5 OH Press
21-15-9 Rep's of
OH Squat 135/95lbs
Pull-ups
Burpee's
AB 11.51
AJ 11.04
DB 14.25
JD 15.06
JH 20.14
KM 11.46
MK 9.29
Buy-in; 5min Max Double Unders
CrossFit Hellen
3 Rounds for Time
400m Run
21 KB Swings 24/16k
12 Pull-ups
AB 13.37
AJ 11.18
DB 14.49
JG 15.32
KM 14.37
MK 11.44
---------
JD 11.49
JH 15.59
JL 14.42
#2
Buy-in; 3 x 5 OH Press
21-15-9 Rep's of
OH Squat 135/95lbs
Pull-ups
Burpee's
AB 11.51
AJ 11.04
DB 14.25
JD 15.06
JH 20.14
KM 11.46
MK 9.29
This week we will be working on;
#1
Buy-in; 3 x 400m Sprint 90 sec RI
15min AMRAP
9 Deadlift 155/100lbs
12 Push-ups HR
15 Box Jump 24/20"
#2
Buy-in; 5 min Max Knees 2 Elbows
CrossFit 'Fran'
21-15-9
Thruster 95/65lbs
Pull-ups
3, 2, 1... GO!
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